RKC News - October 2014

A "kettlebell complex" trains multiple motor skills simultaneously, such as strength, endurance, explosiveness, as well as mental toughness and perseverance, improving them in a relatively short time. This makes the complexes a GPP (General Physical Preparedness) all-purpose weapon.

Different exercises with the kettlebell are combined into a "kettlebell complex," where the type of exercise, number of repetitions, intensity, and density can vary and depend on the workout's goals. Although all components of fitness are addressed at the same time, the focus can be set on a specific emphasis through the structure of the complex.

A classic and a challenge among the "kettlebell complexes" is the "RKC ladder" (see workout program for structure). The kettlebell is excellent for designing complex workouts, as its nature allows for smooth transitions between the individual exercises, and the tool does not need to be set down or adjusted, which would disrupt the flow and thus the purpose of the workout. As we know and are accustomed to from kettlebell training, it is also true for the complexes that "more is not always better," but rather to derive maximum benefit from a well-planned workout.

When you start creating your own kettlebell complexes, ensure they are well-balanced and include as many fundamental movement patterns (upper body push and pull, lower body push and pull) as possible to keep your body in functional balance. Since the exercises in a set of the complex alternate while the kettlebell is never put down, different muscle groups can "recover" within the set, but your cardiovascular system remains continuously under fire.

This load challenges your perseverance and mental strength to complete the complex in a short time. Always be aware of your clean technique, despite all ambition, and be ready to interrupt a workout or reduce intensity if you notice that your technique can no longer withstand the load. If your "kettlebell complex" includes rest periods, make them long enough to execute the next round cleanly.

Have fun and enjoy it!

A treasure trove of well-thought-out "kettlebell complexes," workouts, and even entire training programs is the RKC "Book of Strength and Conditioning," in which many of the most well-known RKC instructors have compiled their know-how. You can buy this kettlebell bible at the KETTLEBELL SHOP :)